CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds NFT
10/8 Cal Row
5 Hang Power Snatch
10 Reverse Lunges (5/Leg)
Weightlifting
Metcon (3 Rounds for reps)
AMRAP 1:00
Max Power Snatch @60%
3:00 Rest
AMRAP 1:30
Max Power Snatch @70%
3:00 Rest
AMRAP 2:00
Max Power Snatch @80%
Record Reps for each block
Goal is to beat scores from 12/6/19
Metcon
Metcon (Time)
For Time
25 Overhead Squats (75/55)
400/300m Row
2:00 Rest
20 Overhead Squats (95/65)
400/300m Row
2:00 Rest
15 Overhead Squats (115/75)
400/300m Row
2:00 Rest
10 Overhead Squats (135/95)
400/300m Row
Record total work time (subtract 6:00 from final time)
Rx+
95/65
115/75
135/95
155/105